NHS Dr Karan Raj’s 5 snoring exercises to stop you from snoring
It’s the annoying habit that affects millions of us every night.
But now a doctor has shared five exercises that could be the life-changing solution for the 30 million Britons and 90 million Americans estimated to snore.
The simple “workouts” range from just sticking your tongue out to wiggling back and forth and pushing against your palate.
Dr. Karan Raj, an NHS surgeon who has amassed over 5 million followers on TikTok, shared his top tips for stopping your snoring in bed.
Dr. Karan Raj, an NHS surgeon, has recommended exercises that could be the life-changing solution for over 30 million snoring Britons.
While people generally don’t want to be a snorer, it’s actually considered the norm for British people over the age of 40
Stick your tongue out for five seconds
Dr. Raj recommended that snorers repeat this relatively simple exercise three or four times to relieve symptoms.
In a TikTok video, which has been viewed more than 400,000 times, he said, “If you want a little more resistance, you can push your tongue against a spoon.”
He then demonstrated this by holding a spoon in front of his mouth and using his tongue to push against it.
Push your tongue out as far as you can without feeling tense. The goal is to flex the muscle to improve strength.
Count to five seconds in your head, then relax your tongue in your mouth for another five seconds.
Dr. Raj explained that this exercise, and the others he recommends, are “basically resistance training for your tongue and throat muscles, to strengthen them so they don’t flutter or collapse when you sleep.”
“Ultimately, having stronger throat and tongue muscles will help you wake up feeling refreshed and prevent your partner from giving you a sleep separation,” added Dr. Raj to it.
Move your tongue left and right
The social media star advised those living with the problem to also try moving their tongues back and forth in their mouths.
Like how going to the gym regularly can tighten your legs – this exercise helps strengthen the muscles around the airways so snoring isn’t as common or noisy.
In theory, the more regularly you do these exercises, the less likely you are to snore, he claims.
These mouth exercises are also referred to as “myofunctional therapy” or “oropharyngeal exercise.”
The arguably annoying habit is caused by your tongue, mouth, throat, or airways in your nose vibrating as you breathe
Place your fingers on your cheeks and push with your tongue
In the 57-second clip, the NHS surgeon advises placing your fingers on the outside of the cheeks as you push the tongue against them through your cheek.
He recommended doing this exercise three to four times on each side.
Dr. Raj gestured to his neck and said, “You should feel a slight tension in the side opposite the cheek you’re pushing against.”
Push your tongue against your front teeth and try to swallow
Dr. Showing his pearly white smile, Raj gritted his teeth in demonstration and moved on to his fourth piece of advice.
He said, “If you want even more stretch in your throat muscles, look up as you do it.”
The teacher at Sunderland University recommended doing this exercise three to four times.
Drop your tongue down and hold for five seconds
Dr. Raj recommended sticking the tongue down and holding it there for five seconds.
He explained that those doing the exercise in front of a mirror should see their uvula go up — or as he explains “the dangling thing at the back of your throat.”
Dr. Raj said, “This move will strengthen the muscles in the back of your throat.
Other medical professionals have also used the social media platform to share their advice to help snorers.
Dr. Pedi Mirdamadi, a registered holistic nutritionist and doctor of naturopathic medicine, explained that snoring can be cured if you put your tongue against your palate and suck back.
In a video that has been viewed more than 400,000 times, he said, “Aim to do this 20 to 30 times a day. The exercise strengthens the tongue muscle and can help with snoring.’